My Favorite Mass Gaining Routine
Since all the other cool kids are posting their favorites...Let's add some good ones...
Here's my favorite...
2 or 3 times a week:
Trap Bar Deadlift - Work up to a heavy set of 5 reps
Trap Bar Deadlift - 1 set of 20 reps (see notes bellow)
Rest, breath, and puke for 10 minutes...
Weighted Bar Dips - 3 sets of 12 reps
Chin-ups - 3 sets of as many reps as possible
Gut Work - whatever suits your fancy
On the 20 rep Deadlifts, take three full breaths between each rep always stopping at the top of the lift (lockout) for the breathing. Start light and add 5 or 10 lbs every session.
That's mine, now post your's :biglifter:
A couple of summers ago I did something like this:
Day 1: Bench to 1 top set of 10 ... Squat to 1 top set of 10
Day 2: Overhead Press to 1 top set of 10 ... Deadlift to 1 top set of 10
Basically just ran that as often as I could for about 3-4 months throughout the summer. Some weeks I would train just twice, some weeks I'd train 4 or even 5 times. Every time I'd aim to increase the weight or reps. I got great at 10 reppers and I got a LOT bigger. It went pretty good!
I just dug up some old videos from around that time.
Going to move this into the workouts section.
Another one which worked for me for mass was full body inspired, somewhat similar to the previous just with a few more exercises put in and less frequency overall.
Sunday Heavy - Unless otherwise noted, 3 sets of 10 on everything
Squat (Ramping to one top set of 10)
Tuesday Light - 3 sets of 15 on everything
Thursday Medium - Unless otherwise noted, 3 sets of 12 on everything
Deadlift (Ramping to one top set of 12)
This was really good. It was basically just 2 full body sessions with a little recovery based session in between.
Day 1 (Chest & Shoulders)
3 compound exercises (Powerlifter? Pause bench, boards, and reverse band or lockouts. More of a bodybuilder? How about Dumbell bench, Incline Barbell, and Hammer Decline? Plenty of choices and plenty of time off to recover.)
Up to you, but isolation exercises usually better. Your shoulders got plenty of stimulation from the pressing so no need to beat a dead horse.
Side Laterals with your head back to keep the traps out 3x15
Rear Delt Machine 4x15
Face Pulls 3x20
Day Two (Legs)
Squats (Plenty of options. Work up to a heavy set and backoff for some speed work. 5x5 or 3x8 for more leg size with a weight thats difficult for the first set. You should not feel fresh after this!)
Deadlift/Rack Pulls/Stiff Leg Deadlift (Your choice but hit the hamstrings and the entire posterior with one of these compound exercises!)
Leg assistance (Leg press, Leg curls, GHRs). Just pick a couple and keep the reps high.
Day Three (The rest)
Upper Back (Pick three exercises and go to work)
Example: One arm rows 3x12. CG pulldowns 3x8, Seated Rows 3x10
Triceps (Two exercises, reps 8 to 10, stick to pushdowns and extensions)
Biceps (Two exercises here, high reps (8-10)
There are a bunch of ways to change this around but that is a great way to organize your training and have plenty of time for life in general.
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